{"id":320621,"date":"2026-02-27T20:14:12","date_gmt":"2026-02-27T20:14:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/320621\/"},"modified":"2026-02-27T20:14:12","modified_gmt":"2026-02-27T20:14:12","slug":"how-to-eat-to-avoid-colorectal-cancer-according-to-a-nutritionist","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/320621\/","title":{"rendered":"How To Eat To Avoid Colorectal Cancer, According to a Nutritionist"},"content":{"rendered":"

Part of the fight against any disease is understanding that every little thing we do increases our risk. Thorough research has led us to apply plenty of sunscreen<\/a> to avoid skin cancer<\/a> and daily Sudoku to ward off dementia<\/a>; the same can be applied to how we eat<\/a>. We know that certain foods are better for joint health<\/a>, and there are even ingredients that prevent various types of cancer<\/a>, including breast cancer.<\/a> Research shows<\/a> that the relationship between diet and colorectal cancer<\/a> is more of the same: \u201cNearly half of colorectal cancer<\/a> cases can be prevented through diet and lifestyle modification<\/a>,” a 2022 study<\/a> notes.<\/p>\n

For National Colorectal Cancer<\/a> Awareness Month in 2023, we consulted with Emily Buchholtz<\/a>, RD, CDN, CSO, to serve up a list of foods that may help prevent colorectal cancer<\/a>. The oncology dietitian, who previously worked with Katie at NewYork-Presbyterian\/Weill Cornell Medical Center, identified ingredients \u2014 and one notable cooking method \u2014 that may increase your risk.<\/p>\n

Foods to Prevent Colorectal CancerCalcium is key<\/p>\n

We can\u2019t talk about calcium<\/a> without discussing dairy. Buchholtz said that dairy isn\u2019t always appropriate for every individual, but that there is some proof it can provide protection: \u201cWhat current evidence suggests is that the consumption of dairy may help against colorectal cancer development.\u201d<\/p>\n

She suggested opting for protein-rich<\/a> options like 2 percent Greek yogurt or 2 percent cottage cheese<\/a> to also optimize heart health<\/a>.<\/p>\n

If you can\u2019t consume dairy products,<\/a> try experimenting with chia seeds<\/a> or integrating more tahini<\/a> into your diet, since sesame seeds are full of the good stuff.<\/p>\n

Proteins like sardines, salmon<\/a>, and tofu<\/a> are also calcium-rich. The same goes for almonds<\/a>, amaranth, white beans<\/a>, and figs. You can also get calcium from broccoli<\/a> and dark leafy greens like kale<\/a>, spinach<\/a>, or collard greens<\/a>.<\/p>\n

Fill up on fiber<\/p>\n

Most of us know that we all need some amount of fiber<\/a> in our diets to reap benefits like maintaining bowel health<\/a> and lowering cholesterol<\/a>. But Buchholtz said fiber has effects specific to colorectal cancer concerns: \u201cThe gut microbiome<\/a> relies on fiber as fuel so it can fight harmful bacteria and produce short chain fatty acids that promote colon health.\u201d<\/p>\n

There are a few ways to get more fiber: You can easily replace refined grains with whole grains. Think whole wheat bread for your morning toast<\/a> or brown rice<\/a> for dinner. You can also start experimenting with different grains like farro or quinoa<\/a>. If you\u2019re not much of a home cook, Buchholtz points out that grain bowls and other whole-grain options are becoming common at restaurants. So go ahead \u2014 try that new vegetarian place downtown you\u2019ve been curious about.<\/p>\n

Embracing beans<\/a> and lentils<\/a> can up your fiber with very little effort: \u201cIt\u2019s totally safe for people to consume canned options,” which will help cut back on cooking, if that’s the goal.<\/p>\n

Vegetables<\/a> are chock full of fiber, of course. If you\u2019re a little veggie-clueless, Buchholtz said that you can keep it simple: \u201cIf you\u2019re not a good cook, you can buy frozen vegetables and just microwave them when you get home. Add them as a side dish<\/a> to anything.\u201d<\/p>\n

The most fiber-rich veggies are cruciferous vegetables like kale<\/a>, broccoli<\/a>, cauliflower, and Brussels sprouts<\/a>.<\/p>\n

The most fiber-rich fruits are the ones with edible skin: Think apples<\/a>, pears, or berries<\/a>. If you\u2019re feeling adventurous, Buchholtz also recommends eating kiwi with the skin, which is perfectly safe if you\u2019re fine with the fuzz.<\/p>\n

The perks of coffee for colon health<\/p>\n

You might want to start rethinking your New Year’s resolution to cut out coffee<\/a> since Buchholtz said that there is some evidence that coffee can help prevent colorectal cancer: \u201cThere\u2019s research suggesting that drinking coffee might protect against colorectal cancer. One study found that drinking as little as one to two cups of coffee a day was associated with 26 percent lower odds of developing colorectal cancer.\u201d<\/p>\n

She warned that the evidence is limited, though, and that you should indulge in moderation \u2014 about one to two cups a day.<\/p>\n

Foods to Avoid for Colon HealthBacon should be a special occasion food<\/p>\n

The American Institute of Cancer Research<\/a> (AICR) notes that \u201cevidence is clear that diets high in red and processed meats<\/a> contribute to an increased risk of colorectal cancer,\u201d so nixing processed and red meat is especially important. Salting, curing, fermenting<\/a>, or smoking meats enhances flavor, but the processes introduce harmful chemicals like heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH); research<\/a> has linked consumption of these carcinogens<\/a> with higher colorectal cancer rates specifically.<\/p>\n

\u201cWe don\u2019t want these as staples in our diets,\u201d Buchholtz said, but you can still allow yourself room to be human. Don\u2019t stress over your ballpark hotdog or Fourth of July barbecue, but if you\u2019re eating bacon every day, consider making a change.<\/p>\n

As a rule, the AICR advises<\/a> limiting your weekly meat intake to 18 ounces of cooked beef, pork, and lamb, with the general rule to avoid processed meats as much as possible.<\/p>\n

Think twice before firing up the grill<\/p>\n

Speaking of barbecue, we have some not-so-great news. Those same HCAs or PAHs that emerge during processing also occur when you cook meat at high temperatures.<\/p>\n

The upside: You can grill fruits<\/a> and vegetables<\/a> safely. Buchholtz said, according to the research she\u2019s seen, grilling fish is OK as well.<\/p>\n

Another tip to decrease harm is to use marinades on your grilled meat. When you let your meat marinade for about an hour, the muscles in the meat will break down, which reduces the formation of those HCAs and PAHs, Buchholtz pointed out.<\/p>\n

The AICR has a guide to safe grilling<\/a> that you can keep handy, and it includes tips on crafting delicious, healthy marinades so that you can still get excited about enjoying barbecue season.<\/p>\n

When in doubt, focus on choosing whole foods<\/p>\n

As you make dietary changes to prevent colorectal cancer, Buchholtz recommended being kind to yourself. \u201cNo one\u2019s ever going to eat perfectly. And that\u2019s OK.\u201d<\/p>\n

From a cancer prevention perspective, Buchholtz said switching out processed grains, meats, and other foods for more wholesome options is critical. Making these consistent changes over time can make a big difference for your long-term health.<\/p>\n

The post How To Eat To Avoid Colorectal Cancer, According to a Nutritionist<\/a> appeared first on Katie Couric Media<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Part of the fight against any disease is understanding that every little thing we do increases our risk.…\n","protected":false},"author":2,"featured_media":320622,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[149203,23254,149202,103,61,60,20066],"class_list":["post-320621","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-buchholtz","tag-colorectal-cancer","tag-emily-buchholtz","tag-health","tag-ie","tag-ireland","tag-skin-cancer"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/320621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=320621"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/320621\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/320622"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=320621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=320621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=320621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}